11-27-19 Max effort upper body

Main work 

  • Bench 3x1x90%, 2x2x70%, 3x5x55%
  • shoulder press 4x3x70% *last round do as many reps as possible 

Auxiliary work 

4 rounds of the following 

  • 12 DB lateral raise
  • 8 burpees 
  • 12 DB seated shoulder press
  • 8 burpees 
  • 12 Lat pull down
  • 8 burpees 
  • 12 DB single arm bent over row each side

training notes:

reduce burpee number to 3-5 if needed.  


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